Sunday 23.08.20


4 Rounds:

1 Min Max Alt Hang DB Hang Clean and Jerk 22.5/15kg

1 Min Rest

1 Min Max Strict Sit Ups

1 Min Rest

1 Min Max Calorie Row

1 Min Rest" Performance: See Fitness Gymnastics: Bar Pull Overs + Strict Pull Ups (Check out our Gymnastics schedule here:

Open Gym 10am - 12pm: Please remember to sign in.

If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.